Overview

The smith machine decline press targets the lower pectoralis (chest) muscle, shouders, and triceps. The decline bench is typically set between 20 and 40 degrees. A spotter is recommended when performing this exercise.

Description

• Lying on an declined bench, hold the barbell with arms straight, hands placed slightly outside of shoulder width.
• Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
• Lower the barbell to the top of the chest.
• Press the bar back up to the top, until your arms are straight.

Mistakes

• Not keeping the chest up
• Over-arching the lower back
• Lifting the hips off the bench
• Pushing the head back against the bench